Beef jerky is a high-energy food which can fuel people through an intense activity like workout or exercise. Such snack has a rich dose of protein and supplies specific vitamins and minerals. There is beef jerky online but many consumers prefer to make their own been jerky versions. But the meat has a drawback as it can be high in sodium and fat decreasing its nutritional value.
A benefit of beef jerky is its rich content of high quality complete protein. It has all essential amino acids. Thus, low-fat jerky is helpful in filling up people between meals, assists in muscle recovery following strenuous workouts and help in healthy weight management. An ounce of beef jerky offers between 9 grams and 14 grams of protein, depending upon the quality and brand of jerky you purchase.
Fat and Calories
An ounce of beef jerky is composed of 116 calories and 7.26 grams of fat. Out of this fat, 3 grams are saturated. Although the snack also has monounsaturated fat that is healthy for the heart, much of its fat is saturated. When a diet includes big amounts of saturated fat, the person will have an increased risk of developing heart disease. A diet that includes high saturated fat can increase the level of cholesterol in the body. An excess of saturated fat can also elevate the risk of type 2 diabetes.
Zinc and Iron
Meat, that includes beef jerky, provides a great dose of zinc and iron, which are important minerals which help in boosting the immune system. Iron encourages appropriate red blood cells production and zinc helps in healing body wounds. A beef jerky serving has 1.54 milligrams of iron. For men, the daily goal is supposed to be 8 mg and 18 mg for women, ages 19-50. Also, a serving of this food offers 2.3 milligrams of the 11 mg of zinc required for men every day and the 8 mg that women require.
A number of the flavoring put to beef jerky contribute to a 3.12 gram of carbohydrates. This includes 0.5 grams of fiber and 2.55 grams of sugars. As the carbohydrate count of beef jerky measures less than 5 grams, an ounce of beef jerky is recommended as a low-carb snack food for people with diabetes.
Beef jerky contains a big amount of sodium to help with the meat preservation, shelf life extension and flavor enhancement. The majority of adults must limit their sodium intake to not more than 2,300 mg every day. Consuming sodium beyond this can put them at an increased risk of developing a kidney disease, stroke, congestive heart failure and high blood pressure. A beef jerky serving has 590 mg of sodium.
Find beef jerky that is composed of small amounts of saturated fat. A lot of brands make thin strip versions of the meat, usually lower in saturated fat and total fat. Choose beef jerky that is low in sodium since they are more nutritious than conventional versions. If you prefer to make your own jerky, you will be able to control the beef’s cuts and the amount of sodium you add to it. Make use of a food dehydrator to make the jerky.